Chest Dip
Description
The chest dip performs parallel bar dips with a deliberate forward lean and wider elbow flare. The forward lean shifts emphasis from the triceps to the pectoralis major, making it a bodyweight chest exercise rather than a tricep exercise.
Equipment Required
Chest Dip Instructions
- Grip parallel bars. Press up to lockout.
- Lean your torso forward about 30 degrees — more lean equals more chest.
- Cross your ankles behind you. Bend knees slightly.
- Lower by bending elbows. Flare elbows slightly wider than standard dips.
- Descend until you feel a stretch across your chest.
- Press back up. Maintain the forward lean.
- The forward lean is the key — it shifts load to the chest.
- Aim for 8 to 15 reps.
Chest Dip Form & Visual
Chest Dip Benefits
- Shifts emphasis to the chest from forward lean
- Bodyweight chest pressing exercise
- Builds lower chest development
- Progressive with added weight
- Effective mass-building exercise
- Simple lean adjustment changes the target
Chest Dip Muscles Worked
- Pectoralis major (lower, increased)
- Triceps brachii
- Anterior deltoid
- Serratus anterior
Chest Dip Variations & Alternatives
- Parallel Bar Dip (upright, tricep focus)
- Ring Dips
- Weighted Dip
- Decline Push-Up
- Band-Assisted Dip
- Suspender Chest Dip
- Suspender Self Assisted Chest Dip
